Madeleine Hull
The ketogenic diet is a low-carbohydrate method of eating that aims to shift the body's metabolism into ketosis, where fat is burned for energy instead of glycogen. This restrictive diet is popular among people seeking to lose weight and manage various health conditions, but it requires careful planning due to limitations on high-carb and sugary foods. While ice cream is typically associated with high sugar and carbohydrate content, there are keto-friendly alternatives available, including frozen yogurt. Frozen yogurt can be made at home or purchased from specialty brands, offering a tasty treat without compromising ketosis.
| Characteristics | Values |
|---|---|
| Can you eat froyo on keto? | Yes, there are keto-friendly froyo options available. |
| Keto diet | A low-carbohydrate method of eating that shifts metabolism into ketosis, where the body burns fat for energy. |
| Keto-friendly froyo options | Sugar-free or no sugar added froyo, low-carb froyo, and keto-friendly ice cream brands. |
| Examples of keto-friendly ice cream brands | Halo Top, Edy's, Arctic Zero, So Delicious, and Rebel. |
| Sweeteners used in keto-friendly ice cream | Erythritol, monk fruit, allulose, chicory root, guar and acacia gum, stevia, and sugar alcohols. |
| Making keto froyo at home | Recipes are available for making keto-friendly froyo at home using Greek yogurt, peanut butter, vanilla extract, and other ingredients. |
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What You'll Learn
Keto-friendly ice cream brands
The goal of the keto diet is to shift your metabolism into ketosis, where your body burns fat for energy. While ice cream is typically not keto-friendly, there are some keto-friendly ice cream brands that use sugar substitutes to reduce the carbohydrates in their products.
Some of the best keto ice cream brands include:
- Rebel: This brand is specifically designed for people on the keto diet. Varieties like Chocolate Caramel Nut, Pistachio, Banana Peanut Butter Chip, and Cherry Chip use low-carb sweeteners like erythritol and monk fruit. Rebel is higher in fat and calories than other keto-friendly brands.
- So Delicious: This brand makes dairy-free ice cream from full-fat coconut milk. The No Sugar Added varieties have negligible amounts of sugar and use a combination of the sugar alcohol erythritol and monk fruit extract.
- Arctic Zero: This brand offers keto-friendly ice cream options in flavors like Strawberry Shortcake, Vanilla Latte, Pistachio, and Cake Batter. Each option contains 11 grams of carbohydrates and 3 grams of fiber. Arctic Zero uses allulose and monk fruit extract to replace sugar.
- Halo Top: This brand offers keto ice cream in a number of different flavors, from Sea Salt Caramel to Birthday Cake. Halo Top offers both pints and pops.
- Edy's: This brand offers No Sugar Added lines, where they have replaced sugar in their fan favorites, including Fudge Tracks and Vanilla.
In addition to these brands, there are also recipes available online for making your own keto-friendly frozen yogurt or ice cream at home. For example, you can make Keto Peanut Butter Frozen Yogurt with or without an ice cream maker. This recipe uses Greek yogurt, heavy cream, sweetener, vanilla extract, and creamy peanut butter.
It is important to note that the keto diet is high in fat and low in carbohydrates, so it is recommended to talk with a healthcare provider before starting this diet.
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Sugar substitutes
The Ketogenic Diet is a low-carbohydrate method of eating. While ice cream does not usually make the list of low-carb foods, some brands are keto-friendly and use sugar substitutes to reduce carbohydrates.
Some popular sugar substitutes used in keto-friendly ice cream include:
- Monk fruit: This sweetener is made from a small round fruit native to China and is 100–250 times sweeter than table sugar, with no calories.
- Stevia: This sweetener, made from plant leaves, is about 200–400 times sweeter than table sugar.
- Sugar alcohols: Xylitol and erythritol have about half the calories of table sugar. Many foods labeled "sugar-free" or "no sugar added" contain sugar alcohols.
- Allulose: Allulose provides only 0.4 calories per gram compared to 4 calories per gram from sugar. It does not count toward the total sugars and added sugars on the Nutrition Facts label.
There are also recipes for keto frozen yogurt or "froyo" that use sugar substitutes. For example, a recipe for Keto Peanut Butter Frozen Yogurt uses Greek yogurt, heavy cream, sweetener, vanilla extract, and creamy peanut butter. Another recipe for Froyo Peanut Butter Cups uses Greek yogurt, peanut butter, collagen, and an optional sweetener. These treats are simple, no-bake, and keep carbs low.
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Homemade keto frozen yoghurt
The keto diet is a low-carbohydrate method of eating that shifts your metabolism into ketosis, where your body burns fat for energy. While ice cream is not usually considered a low-carb food, there are some keto-friendly ice cream brands, and you can also make your own keto frozen yoghurt at home.
Ingredients:
- 1/2 cup Greek yoghurt (full-fat)
- 3 tablespoons heavy cream
- 4 teaspoons powdered erythritol (a low-carb sweetener)
- 1 teaspoon vanilla essence
Optional ingredients:
- Peanut butter
- Fresh or frozen strawberries
- Unsweetened almond milk
- Sugar-free syrup
Method:
- Place all the ingredients in a small mixing bowl and mix well.
- Pour the mixture into a ziplock bag and smooth it out until it is spread evenly.
- Place the ziplock bag in the freezer for 20-30 minutes, or until the mixture is partially frozen.
- Cut the corner off the ziplock bag and squeeze the mixture into two dishes.
- Enjoy as-is or top with your favourite toppings.
You can also make this recipe in a food processor or high-speed blender. Simply blend all the ingredients until smooth, then serve immediately or transfer to a piping bag and swirl.
For a peanut butter variation, add creamy peanut butter to the mixture and stir until combined. Then, vigorously whisk until creamy. You can serve this as soft serve, or freeze it for a firmer frozen yoghurt.
For a strawberry variation, use plain Greek yoghurt with no added sugar and blend it with frozen strawberries. You can also add sugar-free syrup for extra sweetness.
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Peanut butter frozen yoghurt
Peanut Butter Frozen Yogurt
The goal of the keto diet is to shift your metabolism into ketosis, where your body burns fat for energy. This Peanut Butter Frozen Yogurt is a creamy, yummy, lower-carb frozen yogurt that can be made with just a handful of keto-friendly ingredients. It is the perfect high-protein treat for warm weather and can be made with or without an ice cream maker.
Ingredients
- Full-fat or low-fat Greek yogurt (plain unsweetened or vanilla)
- Heavy cream
- Sweetener (erythritol, allulose, or granulated stevia)
- Vanilla extract
- Creamy peanut butter
Optional add-ins:
- Peanut butter cups
- Chocolate chips
- Chocolate syrup
Method
In a large mixing bowl, stir together the yogurt, heavy cream, sweetener, vanilla extract, and creamy peanut butter until everything is combined. Then, vigorously whisk until creamy. Cover and refrigerate the mixture for about one hour. If you have an ice cream maker, churn the mixture for about 20 to 25 minutes or until it freezes. Serve as soft serve, or add the frozen yogurt to an air-tight container and store it in the freezer for a firmer frozen yogurt.
If you do not have an ice cream maker, you can either use the freeze-and-stir method or blend the ingredients in a blender and then freeze the mixture. For the freeze-and-stir method, freeze the mixture in a container and stir every 20 minutes. For the blender method, blend the ingredients until smooth and then freeze for 24 hours or more.
Nutritional Information (per 1/2 cup serving)
- Calories: 247kcal
- Carbohydrates: 7.8g
- Protein: 23.2g
- Fat: 14.6g
- Saturated Fat: 4.4g
- Fiber: 1.1g
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Sugar-free options
The ketogenic diet is a low-carbohydrate method of eating. The primary goal of following the ketogenic diet regimen is to enter the state of ketosis where your body burns ketones instead of glycogen for energy. This means that you have to keep feeding your body healthy fats and proteins with little to no carbohydrates to train your body to use your fat reserves as fuel.
Sugar is the number one problem in eating ice cream on keto, but there are many alternative options on the market that you could use as artificial sweeteners to achieve the sweetness of ice cream without hurting your ketosis. Many food businesses that cater to people following keto have flourished, to the point where all high-carb foods you are craving already have a keto alternative.
There are several keto-friendly ice cream brands that use sugar substitutes to reduce the carbohydrates in their products to help you stay in ketosis. For example, Rebel is an ice cream brand designed for people on the keto diet. Varieties like Chocolate Caramel Nut, Pistachio, Banana Peanut Butter Chip, and Cherry Chip use low-carb sweeteners like erythritol and monk fruit.
You can also make your own keto-friendly ice cream at home. For example, here is a recipe for keto peanut butter frozen yogurt:
- Stir together yogurt, heavy cream, sweetener, vanilla extract, and creamy peanut butter until everything is combined.
- Vigorously whisk until creamy.
- Cover and refrigerate the mixture for about one hour.
- Add the mixture into the frozen bowl of your ice cream maker.
- Churn for about 20 to 25 minutes or until the mixture freezes and sets.
- Serve as soft serve, or add the frozen yogurt to an air-tight container and store it in the freezer for a firmer frozen yogurt.
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Frequently asked questions
Yes, you can eat froyo on keto as long as it is sugar-free or has no added sugar.
The goal of the keto diet is to shift your metabolism into ketosis, where your body burns fat for energy instead of glycogen.
A popular keto-friendly froyo option is peanut butter frozen yogurt. It is creamy, yummy, and lower in carbs. You can make it with or without an ice cream maker.
Yes, there are several keto-friendly ice cream options available in the market, such as Halo Top, Edy's, Arctic Zero, So Delicious, and Rebel.
To make keto-friendly froyo at home, you can use Greek yogurt or plain yogurt with no added sugar. You can add ingredients like peanut butter, vanilla extract, and heavy cream to enhance the flavor and texture. Blend the ingredients until smooth, and then freeze the mixture.
